Mediterranean Diet Potato Sabji
Infuse vibrant Mediterranean flavors into a traditional favorite with this Mediterranean Diet Potato Sabji! This wholesome, plant-based recipe combines tender cubes of potatoes simmered to perfection in a fragrant medley of cumin, turmeric, and paprika. Juicy tomatoes, sweet red bell peppers, and aromatic garlic elevate the dish, while fresh parsley and basil add a burst of freshness. Drizzled with a touch of zesty lemon juice, this healthy and satisfying dish is cooked entirely in olive oil, making it an ideal choice for those following the heart-healthy Mediterranean diet. Ready in just 45 minutes, it's perfect as a flavorful main course or a nutrient-packed side dish. Serve it with whole grain bread or a crisp salad for a well-rounded Mediterranean-inspired meal.
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Recipe Information
Ingredients
- 4 medium Potatoes
- 2 tablespoons Olive oil
- 1 medium Onion
- 3 large Garlic cloves
- 2 medium Tomatoes
- 1 large Red bell pepper
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Ground turmeric
- 1 teaspoon Paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 cup Fresh parsley
- 0.25 cup Fresh basil
- 0.5 cup Water
- 1 tablespoon Lemon juice
Instructions
Begin by peeling the potatoes and cutting them into small cubes about 1-inch in size. Rinse under cold water and set aside.
Dice the onion, mince the garlic, and chop the tomatoes and red bell pepper into small pieces.
In a large non-stick pan, heat the olive oil over medium heat. Add the cumin seeds and fry for about 30 seconds until they start to sizzle and release their aroma.
Add the diced onion to the pan and sauté for 3-4 minutes until they turn translucent.
Stir in the minced garlic, and cook for another minute, being careful not to let it burn.
Add the chopped tomatoes and red bell pepper to the pan. Cook for about 5 minutes until they start to soften.
Stir in the ground turmeric, paprika, salt, and black pepper. Mix well to coat the vegetables in the spices.
Add the potato cubes to the pan, stirring them through the mixture to ensure they are evenly coated with the spices and vegetables.
Pour in the water and cover the pan with a lid. Let it simmer on low heat for approximately 15-20 minutes, or until the potatoes are tender and cooked through.
Check occasionally, stirring gently and adding more water if necessary to prevent sticking.
Once the potatoes are cooked, remove the lid, and increase the heat to medium-high. Cook for an additional 2-3 minutes to allow any excess water to evaporate, stirring occasionally.
Turn off the heat and stir in the fresh parsley and basil, ensuring they are evenly distributed throughout the dish.
Finish by drizzling the lemon juice over the potato sabji, taste, and adjust the seasoning as needed.
Serve hot as a main dish or as a side, accompanied by whole grain bread or a fresh salad.
Nutrition Facts
Calories |
1220 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.8 g | 41% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2484 mg | 108% | |
| Total Carbohydrate | 215.4 g | 78% | |
| Dietary Fiber | 28.7 g | 102% | |
| Total Sugars | 29.2 g | ||
| Protein | 28.4 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 288 mg | 22% | |
| Iron | 15.0 mg | 83% | |
| Potassium | 5758 mg | 123% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
